| Warmup 3 sets: :30 kickup narrow handstand hold 12 tempo upright rows/arm |
| Snatch Warmup 2:00 EMOM–empty barbell 3 snatch pull+3 snatch high pull+ 3 power snatch right into 2:00 emom 3 OHS+ 3 snatch balance+ 3 squat snatch Then warm your snatch up to your heaviest weight. In between sets hit 3-5 presses/hspu and do some double unders |
| Workout Every 4:00 for 5 rounds 10/8/6/4/2 Snatch any style– use the chart for your weights 10 double kb/db strict press 2×35/25 or yellow/blue 50 double unders Rx+8 strict hspu Chart If your snatch is less than 55- make your 2 rep the heaviest thing you’re comfortable with, then back off 5 pounds for every preceeding round (max-5 for 4, max-10 for 6, etc). If that gets you to a training bar, use a training bar for every set higher rep than that. If your snatch is 55-65 –use: 35/40/45/50/55 If your snatch is 70-85 use: 45/50/55/60/65 If your snatch is 90-115 use: 55/65/70/75/80 If your snatch is 120-135 use: 65/75/85/95/105 If your snatch is 140-165 use: 75/95/105/125/135 If your snatch is 165-185 use 85/105/125/140/155 If your snatch is over 185 go 95/115/135/155/185 Note–if your snatch is 185, replace the last bar with 165 or 175 Score is total working time |
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